What Are Whole Grains?

They are the seeds of grains such as wheat, corn, oats, rice, rye, barley, amaranth, and quinoa. They can be untouched, ground, smashed or as flakes. Whole grains are obtained after discarding nonedible parts. Their main components are the endosperm, germ and bran–which should be present in the same ratio as they are in the original grain.

Each part of a whole grain contains different kinds of nutrients:

• Barn is the outer multi-layered skin of the edible grain. It is rich in fiber and also provides antioxidants, vitamins B, minerals such as zinc, iron, magnesium and phytochemicals (natural substances found in different plants and which have been associated to the prevention of certain diseases).
• Germ is the nucleus where growth happens. It is rich in lipids and contains vitamin E, vitamins B, phytochemicals and antioxidants.
• The biggest section of the grain is called endosperm, an interior layer containing carbohydrates, proteins and small amounts of other vitamins and minerals. 

What Benefits Do I Get From Whole Grains? Why Should I Eat Them?

Whole grains, when eaten as part of a proper diet, offer multiple nutritional and health benefits. Since they preserve the three parts of a grain, they provide complex carbohydrates, fiber (lignans, inulin and beta-glucans), vitamin B complex, antioxidants, phytochemicals (sterols and stanols), and minerals such as iron, magnesium, zinc and copper. These nutrients bring health benefits like:

• Less Risk of Suffering Cardiovascular Diseases
• Weight Management
• Prevention of Type 2 Diabetes Mellitus
• Promotion of Gastrointestinal Health